05 Apr CrossFit WOD, April 6, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat
– 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
– 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
If athletes are unable to complete in the target time frame off the start. Have them lighten the load to a more obtainable weight for the remaining sets
Back Squat (Weight)
Back Pause Squats
– 5 sets x 2 reps
* Complete a set every 90 seconds
– 5 sets x 2 reps
* Complete a set every 90 seconds
This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure
Workout Prep
2 sets
2 Box Jump Overs
1 Deadlift (add weight second set)
1 Strict Handstand Push-up
1 Power Clean
2 Box Jump Overs
1 Deadlift (add weight second set)
1 Strict Handstand Push-up
1 Power Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
5 dynamic squat stretch
3 back squats +3 pause back squats (empty bar -build across)
5 hand-release pushups
3 Box Step-ups (each side)
5 deadlifts + 3 power cleans (empty bar – build across)
*have WOD equipment set up by end of the warmup
Strength Prep
Have athletes build up to 60%+40lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form